Radishes
Look for firm, compact radishes with fresh, bright-green leaves.
The radish is actually the root of a plant related to mustard (the name radish comes from
the Latin radix, meaning root). Its flavor varies from mild to peppery and pungent,
depending on the variety.
Varieties
Radishes come in a number of varieties, ranging in color from red to purple to white, and
in shape from small and round to long and oval. The most common radish is the oval,
red-skinned variety, about the size of a cherry tomato. Daikon, a long, white, cylindrical
variety that may weigh a pound (450g) or more, is used primarily in Indian and Japanese
cooking.
Buying and storing tips
Radishes can be found in the produce section of most health food stores and supermarkets;
daikon is found in specialty markets. They can be found both trimmed and with their greens
still attached. Buy firm, compact radishes (softer ones indicate a pithy interior). If the
leaves are still attached, they should be fresh and bright green. Discard the leaves, place
radish roots in a plastic bag and store in the refrigerator for up to a week.
Availability
Radishes are available all year long, and are at their peak from June through
September.
Preparation, uses, and tips
Wash and trim radishes just before using, being careful to remove any sand, and soak them
in ice water for an hour or two to increase their crispness. Use sliced raw red radishes in
salads, or braise sliced daikon in a little sesame oil and serve hot.
Nutritional Highlights
Radishes, 1 cup (88g) (raw, sliced)
Calories: 23
Protein: 0.69g
Carbohydrate: 4.2g
Total Fat: 0.63g
Fiber: 1.85g
*Excellent source of: Vitamin C (26.4mg)
Daikon, 1 radish, 7 inches (17cm) long (oriental
radish, raw)
Calories: 61
Protein: 2.03g
Carbohydrate: 13.9g
Total Fat: 0.34g
Fiber: 5.4g
*Excellent source of: Potassium (767mg), Vitamin C (74mg), and Folate
(95mcg)
*Good source of: Magnesium (54mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
Health benefits and concerns
Asthma
Vitamin C, present in fruits and
vegetables, is a powerful antioxidant and
anti-inflammatory. This anti-inflammatory activity may influence the development of asthma
symptoms. A large preliminary study has shown that young children with asthma experience
significantly less wheezing if they eat a diet high in fruits rich in vitamin C.
Bruising
Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused
by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have
scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People
who experience easy bruising may want to try eating more fruits and vegetables—common
dietary sources of vitamin C.
Capillary
fragility
Eating plenty of flavonoid- and vitamin C-rich fruits
and vegetables helps to support the structure of capillaries.
High
homocysteine
A controlled trial showed that eating a diet high in
fruits and vegetables containing folic acid,
beta-carotene, and vitamin C effectively lowered
homocysteine levels. Healthy people were assigned to either a diet containing a pound of
fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and
vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables
had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits
and vegetables.
Kidney stones
Potassium reduces urinary calcium excretion, and people
who eat high amounts of dietary potassium appear to be at low risk of forming kidney stones.
The best way to increase potassium is to eat fruits and vegetables. The level of potassium in
food is much higher than the small amounts found in supplements.
Multiple Sclerosis
(MS)
In one survey, researchers gathered information from nearly 400 individuals (half with MS)
over three years. They found that consumption of vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, riboflavin, calcium, and potassium correlated with a decreased MS risk.
Stroke
Researchers have found an association between diets low in potassium and increased risk of
stroke. However, the association of increasing dietary potassium intake and decreasing stroke
mortality only occurred in black men and
hypertensive men in one study. Others have found an association between increased risk of
stroke and the combination of low dietary potassium plus high salt intake. Increasing dietary
potassium has lowered blood pressure in humans, which by itself should reduce the risk of
stroke; however, some of the protective effect of potassium appears to extend beyond its
ability to lower blood pressure. Maintaining a high potassium intake is best achieved by
eating fruits and vegetables.
Health benefits and
concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other
vegetables. Read about health benefits and concerns
for vegetables for a full description.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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